Notes

1. Built for West Coast Swing. The work is ordered by what the dance actually demands: a controllable rolling foot and ankle first, then single-leg stability for small-base weight transfer, an anti-rotation core to hold your center against a partner, and supple hips for the anchor settle — while bulletproofing the lower leg, knee and low back against long social nights.
2. Where this comes from. The foot/ankle and core work follow Jacqui Haas’ Dance Anatomy; the mobility dosing — 10–15 min a day, 2 min per side, test–retest — follows Kelly Starrett’s Becoming a Supple Leopard.
3. How to schedule it. Three control sessions a week (Foot, Balance, Core) plus the Mobility menu as a daily dose. Keep the heavy Balance day off tired pre-dance legs; run full Mobility the morning after your biggest night. Always do 2–3 min of ankle doming and a balance drill before dancing.
4. Not medical advice. Progress one lever at a time, and back off anything that provokes an old ankle, knee or back issue.